EP006- Don’t let anxiety stop you in your tracks!!

Hello everybody and welcome to The CTE Podcast. Thanks for tuning in. I’m your host, Andres Paniagua. This podcast is brought to you by Cafe Tres Estrellas. CTE is an artisan small batch, craft-coffee roaster that specializes in fair trade organic coffee. If you need a good cup of coffee, visit them at cafetresestrellas.com. Now that that’s out of the way, let’s get on with the show.
This question came in via Facebook. Silvia asked for tips for coping with anxiety
She commented on a Facebook post where I asked: “If you could go all in and change one thing about yourself, what would it be?
You can submit your questions on Facebook to @thectepodcast if you want them answered.
So anxiety is a funny thing. Your mind has you thinking about all the bad stuff that might happen long before you start something. You’re worried, nervous or uneasy about an event and how bad its going to go. And how much damage you’ll need to fix.
In extreme cases, people can become paralyzed and end up not making a decision at all.
One thing you can do to help cope with this is to state your feelings about what’s happening and ask yourself  1) what is the worst thing that could happen and 2) how do I cope if that happens. After you state and ask (and answer) all these things your situation and what to do will become more clear.
Your mind is like the Holodeck in Star Trek the Next Generation. Anything can happen in there. But once its out and on paper, only what is reality stays. You’re able to throw out all the least probable scenarios and come to the truth of the matter. And more often than not, it’s not as bad as you originally thought.
Mindfulness is another great way to help cope with anxiety. It’s meditating without the religious or spiritual component. As little as 10 minutes a day can clear your mind. The best thing is that there are a number of apps and podcasts that help lead you in a session.
Whatever method you choose, remember that anxiety is your mind trying to talk you out of your decision. improving your self confidence is the key to beating anxiety.
Ultimately, you want to find the root of the anxiety. What is the underlying cause? It might not even be related to what’s happening when your anxiety hits. Most of the time people want to treat the symptom of the problem and not the cause. But if you’re listening to this podcast, treating the cause is what you’re all about.
So that’s the show for this week. Thanks for listening. If you  have any comments or questions on the things I spoke about today, please leave them in the comments below. You can email me at andres.thectepodcast@gmail.com if you want more information about the show or its sponsor.

 

EP005- Stop Overthinking Everything

Hello everybody and welcome to The CTE Podcast. Thanks for tuning in. I’m your host, Andres Paniagua. This podcast is brought to you by Cafe Tres Estrellas. CTE is a small batch, craft-coffee roaster that specializes in fair trade organic coffee. If you need a good cup of coffee, visit them at cafetresestrellas.com. Now that that’s out of the way, let’s get on with the show.
This question was sent in by Elisabeth P. Full disclosure, she’s my wife so I thought answering her question as the first listener question would be a wise decision.
You can submit your questions on Facebook to @thectepodcast if you want the answered.
She commented on a Facebook post where I asked: “If you could go all in and change one thing about yourself, what would it be?”
She said she wants tips on how to stop second guessing herself.
This is something that hampers a lot of people’s progress towards their goals. They play out a scenario to infinitude and usually with all the bad outcomes. Most of the time they feel that the outcome will be so bad that they won’t be able to recover from it. What’s worse, they give the same scrutiny to even the smallest decision.
In order to combat this, I’ve come up with a few things second guessers can try.
First- (and in no particular order) write it down. If you can’t even bring yourself to writing it down, that’s a tell tale sign that you don’t need to spend a long time on the decision and it’s “consequences” aren’t something to worry about.
If it IS a big decision, getting it down on paper will help you define what the decision really is. Write down all the valid outcomes (good and bad). If you have to record this process, all the wild ideas won’t get recorded.
Second- Is the decision something you can recover from if it doesn’t go as planned? Can you make changes along the way? My new motto that I live by now is “fix the plane in the air” (Gary V.). Is your indecision going to put you so far behind that it doesn’t matter how great it is? You want to get something out there and then improve upon it.
Third- Be ok with things not going well. Second guessing yourself may come from the inability to not deal with failure. There may have been an incident when you made the wrong decision and you weren’t (in your mind) able to recover from it. You most likely were able to move on but at the time it felt like the world was going to end. Accepting failure is an important skill. People who have never experienced failure (people who are “winners”) have a hard time bouncing back.
And lastly, set a deadline for the decision. With the clock ticking, you’ll have to stop all the overthinking and come to a decision. A task will take as much time to complete that you give it. So don’t waste your time trying to find a reason why something won’t work. Use your time to find a way to make it work.
I once heard someone say that perfection is the disguise of insecurity. Once you realize that most decisions aren’t as important as you think and that most outcomes can be changed with a little extra work, making decisions will come a lot easier.
So that’s the show for this week. Thanks for listening. If you  have any comments or questions on the things I spoke about today, please leave them in the comments below. You can email me at andres.thectepodcast@gmail.com if you want more information about the show or its sponsor.

EP004- Pick up a new hobby

Hello everybody and welcome to The CTE Podcast. Thanks for tuning in. I’m your host, Andres Paniagua. This podcast is brought to you by Cafe Tres Estrellas. CTE is a small batch, craft coffee roaster that specializes in fair trade organic coffee. If you need a good cup of coffee, visit them at cafetresestrellas.com. Now that that’s out of the way, let’s get on with the show.
When kids are little (and some grown ups for that matter), sometimes if you want them to eat their vegetables you have to come up with creative ways to disguise them. At my house, my wife throws them in pasta sauce or in meat loaf.
Sometimes you have to do the same thing with your self improvement protocols. Some people have a hard time implementing them because they get hung up on the fact that they have to “fix” something about themselves. One way to disguise this is to pick up a hobby that has the characteristics of what you’re trying to implement.
Let’s say for instance that you want to reduce your anxiety. You could start doing yoga. There is a meditative aspect to yoga that can help take your mind off of what’s making you anxious. It’s like meditating for people who can’t sit still for a long period of time. Plus there’s a fitness aspect to it as well. So you can kill two birds with one stone.
Or let’s say you want to improve your fitness but you find going to the gym and/or running boring. You could join a recreational basketball team or join a running group. That way there is a social and accountability component that will keep you motivated.
Finding a way to stick to your plan of self improvement could be as easy as picking up a tennis racket or going fly fishing. Finding tricks like this is what will make you successful. Being aware that getting to your goal, no matter how unorthodox your journey, is the most important thing when you’re trying to become who you want to be.
So that’s the show for this week. Thanks for listening. If you  have any comments or questions on the things I spoke about today, please leave them in the comments below. You can email me at andres.thectepodcast@gmail.com if you want more information about the show or its sponsor.

EP003- The CTE Podcast- Learn a New Language and See Big Changes

Hello everybody and welcome to The CTE Podcast. Thanks for tuning in. I’m your host, Andres Paniagua. This podcast is brought to you by Cafe Tres Estrellas. CTE is an artisan small batch coffee roaster that specializes in fair trade organic coffee. If you need a good cup of coffee, visit them at www.cafetresestrellas.com. Now that that’s out of the way, let’s get on with the show.
This is episode 003 of the podcast and today I’ll be talking about the reasons why you should learn a new language.
In the previous episode I talked about the benefits of reading for self improvement. One of the benefits was that you could learn something new. Why not use the time you schedule for reading to learn a new language? You might be saying to yourself “why do I need to learn a new language? I’m not planning on going to a foreign country”.
The benefits of learning a new language all come back to brain health. Sure you could use your time to learn to play chess or learn about history, but learning a new language has some unique benefits.
For starters, it can make you a better English speaker. The process of learning a new language will make you aware of your deficiencies in your native tongue. Improving these deficiencies will make you a better speaker and writer in English.
Learning a new language also improves your memory. The need to learn vocabulary and then learning rules to use the vocabulary uses different parts of the brain. Exercises like these have been shown to delay and completely stop the onset of dementia and Alzheimer’s.
And finally (at least for the sake of this podcast), it can help you improve your social skills. You can either use what you’ve learned to talk to others in your new langugage or attend a class and learn with others.
All that being said, I’ve decided to start learning French. I just downloaded the Duolingo app on my phone and I’m starting with the goal of 10 minuted a day. I’ll be keeping you guys updated on then I start and of my progress. And if anyone has any tips on learning a new language, I’d love you hear them. Merci in advance.
So that’s the show for this week. Thanks for listening. If you  have any comments or questions on the things I spoke about today, please leave them in the comments below. You can email me at andres.thectepodcast@gmail.com if you want more information about the show or its sponsor.

EP002- The CTE Podcast- Reading Everyday Can Make Big Changes.

Hello everybody and welcome to The CTE Podcast. Thanks for tuning in. I’m your host, Andres Paniagua. This podcast is brought to you by Cafe Tres Estrellas. CTE is ansmall batch coffee roaster that specializes in fair trade organic coffee. If you need a good cup of coffee, visit them at cafetresestrellas.com. Now that that’s out of the way, let’s get on with the show.
This is episode 002 of the podcast and today I’ll be talking about how reading can improve your mental ability.
I have a question for everyone. Why should you read every day. A while back I found myself kind of stuck. Kind of like my head wasn’t on straight. I was in a fog. It turns out that my brain was on auto pilot. It was just going through the motions. Don’t get me wrong, I was getting stuff done, but I felt like I was just checking things off of a list.
Once I started reading, all that changed. And when I say reading, I mean making time to read something that had nothing to do with my day. Leisure, self help, educational, whatever it is, it’ll make improvements in your life. Not only because you learn something new, but you’re mainly because you’re exercising the most important muscle in your body. Your brain.
So here 6 reasons that reading improve your mental health and well being.
  1. It slows down aging in the brain- research shows that doing creative or intellectual activities such as reading can slow cognitive decline by more than 30%.
  2. Reduces stress- reading can help reduce stress by taking your mind off of things you’re worried about. If you Immerse yourself in a good book, you can forget about “real life” for a while.
  3. It can encourage you to do something new- If you read an inspirational story or read about someplace new, you might be encouraged to do or travel someplace new.
  4. It makes you smarter- 5-15% of the words we learn come from reading. So even if all you do is read romance novels, you have a high probability of learning so something new.
  5. It improves your brain health- Each part of your brain is assigned a different task. vision, language, etc, they all work together to help you function. So if you neglect an area of the brain, like the reading part, the whole brain suffers.
  6. It can help you save money- as a form of entertainment it’s relatively inexpensive. And if you get a library card it’s free. So compared to the movies or a concert, its a cheap date.
So how do you start implementing this into your life? What I did was I put it on my calendar. 15 minutes of reading everyday. You could also set a book per month reading goal. No matter method you choose, reading is a great form of self improvement and entertainment. Give it a try and you’ll see results in no time.
So that’s the show for this week. Thanks for listening. If you  have any comments or questions on the things I spoke about today, please leave them in the comments below. You can email me at andres.thectepodcast@gmail.com if you want more information about the show or its sponsor.